Training With Erin: Week 3

This week we shifted from 18-20 reps down to 12-15 reps with heavier weight. I feel that this is my sweet spot for lifting so I am hoping for great results!

lower body: week 3 [12-15 reps]

trap bar deadlift – bar x 15 x 2

kettlebell romanian deadlift – 20lbs x 15 | 25lbs x 15 | 50lbs x 16

wrist stretches ? figure 8 plank – bodyweight x 15

TRX lunge – bodyweight x 10 full x 10 pulsing R/L

single leg calf raises – 15lbs x 15RL

side plank with feet on roller – bodyweight x 30s R/L

I have a fear of picking up weights that are too heavy — that they might crush my spine like a cartoon picking up a barbell. Thus, when we started to enter heavy weight territory (and let’s be honest, these weights are hardy heavy!) I started to get nervous. I prefer machines because I don’t have to pick anything up.

Erin had me start with 20 pounds on a set of deadlifts, and although the weight felt heavy to lift, my hamstrings handled it with ease. The next thing I know she has me picking up a 50 pound kettlebell. I certainly would not have chosen that one if I were lifting on my own! The 50 was perfect – just enough to feel the burn by the end of our set. And not as bad as I thought.

We did some one-leg lunges, some squats with a heavy cage-like bar and our usual planks and core work. Also I hate all things calf!! Mine are big enough as they are I left glistening in sweat but not quite as fatigued as our previous week. Perhaps this is a reflection of the shorter number of reps?

Hi Kath, Longtime blog reader! I love these fitness posts. I cringed when i read your opening lines about fearing heavy weights. My husband (also a homebrewer and baker) started barbell training in our shed cum weight room about 9 months ago. About a month ago I got myself a pair of weightlifting shoes (yes, such things exist) and joined him. Wow. Doing proper squats, presses and deadlifts with heavy weights is the most efficient, effective and challenging but safe fitness program I’ve ever done. I have never felt so badass and I can see the benefits in other areas: running, energy, sleep, you name it. I encourage you to check out this website and get the book from the library. It will change how you feel about your potential and strength: http://startingstrength.com/

This looks like an awesome deck of cards workout. I have a deck of cards workout for my workout tonight. I usually just do 4 exercises, but I really like the idea of incorporating more moves and breaking it up over odd/even numbers!

Its great that you are getting over your fear of heavy weights as most people can definitely lift more weight than they think. As I’ve gotten older (41) I’ve realized that heavy weights are the way to keep my metabolize humming and my weight in check, allowing me to still enjoy my favorite foods and beverages. Good job and keep it up!

I’ve never heard of the deck of cards type work out before, sounds really cool and motivating though. May have to try it soon!
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